December Plan

Warm Up: for all the workouts please allow yourself 6 minutes to warm up!
Watch the video here for your warm Up

+ AT-HOME ASSESSMENT

Every month, at the end of the month, you will complete the AT-HOME Assessment. This is assessment is to challenge you. For this workout, it is known as a CHIPPER, meaning you have to “chip” away at all 100 before moving on to 90, then 80, and so on! So you will want to ROCK out, in AWESOME form, all your squats, then tackle the sit-ups and so on! YES you can!

Every month your goals will change;

at first your goal should be to complete the workout
once you can successfully complete the entire workout in the time allowed, your next goal is to complete it without any modifications (push-ups)
once you can successfully complete the entire workout without modifications in the time allowed, your next goal is to use weight OR add heavier weight

For this workout, get your weights and water ready, press START and GET IT!!!!!!!

AT-HOME ASSESSMENT; TIME CAP OF 35 MINUTES

100 SQUATS

90 BUTTERFLY SIT-UPS

80 LUNGES (alternating, 90 per side)

70 SHOULDER PRESS

60 BURPEES

50 DB THRUSTERS

40 HAND RELEASE PUSH-UPS

30 TRICEP DIPS

20 JUMP SQUATS

10 BLAST OFF PUSH-UPS

TOTAL BODY (2)

4 Rounds for Time

15: DB Thrusters

10: Push-Ups

15: Jump Squats

10: DB Push Press

15: Burpees

10: DB Back Rows

2 minute of jump rope

LEGS (1)

E2MOM: 5 Rounds

15: Sumo Squats

12: DB Deadlift

E2MOM: 5 Rounds

10: SLDL on your R/L side

10: Goblet Squats

60 Reps in Order

Overhead Lunges

Butterfly Sit-Ups

Step-Ups (hold heavy set of DBs at your side)

Oblique Twists

LEGS (2)

*Every 2 Minutes On the Minute you are doing the two moves; remaining time is rest*

E2MOM: 5

10: Goblet Squats

20: Jump Squats

E2MOM: 5

10: Bulgarian Split Squat on each side (hold heavy set of DBs at your side)

20: Jump Lunges (10 on e/side)

15 min time cap

*you must complete all 100 of the step-ups before moving on to the next move

-100 step ups (100 on each leg; hold light set of DBs at your side)

-100 glute bridges

-100 butterfly sit-ups

UPPER (2)

*Every 2 minutes you are doing those exercises, remaining time is REST!

E2MOM: 6 Rounds

10: DB Delt Flys

8: DB Push Press

6: Hand Release Push-Ups

4: Burpees

50 Reps for time

Tricep Dips

DB Hammer curls

DB Front Raises

Plank Salutes

4 sets as fast as you can

25 Butterfly Sit-ups

25 Oblique Twists

AMRAP (1)

Complete 21 reps of the 3 exercises, then 18, and so on

21. 18. 15. 12. 9. 6. 3

DB Thrusters

Burpees

Deadlift High Pulls

AMRAP (2)

4 Rounds for Time

15: DB Deadlift

10: Goblet Squats

15: DB High Pulls

10: Thrusters

15: Plank Hop Thrus

10: Snatches e/side

15: Oblique Twists

PLY/CORE

4 Rounds: Rest 1 minute after each round

10: Burpee Hop Overs

20: Jump Lunges

1 minute Jump Rope

10: Plank Hop Thrus

20: DB Snatches (alt)

1 minute Jump Rope

10: DB Thrusters

20: Mountain Climbers

1 minute Jump Rope

TOTAL BODY (1)

(45 sec on; 15 sec rest- 4 rounds)

-DB Thrusters

-Burpees

-Wall-Sit

-DB Goblet Squat

-Plank Salutes

-Alt DB Snatches

-Heals to Heaven

-REST-

The complete:

100 sit-ups for time

UPPER (1)

E2MOM: 5 Rounds

12: Push N Pull

12: DB Back Row

E2MOM: 5 Rounds

5: Hand Release Push-ups

10: Bicep Curls

10: Tricep Kickbacks

10: Heals to Heaven

70 Reps

Side Lat Raises

DB Hammer Curls

Snatches (35 e/side)

Butterfly Sit-Ups

+ No Equipment, No Excuse!

This workout is FANTASTIC if you are traveling for work or vacation and are not able to pack one more thing in your suitcase! This workout is using ONLY your body weight!

You are going as HARD and FAST as possible within those 40 seconds, you are getting 20 seconds of rest to complement each exercise!

NOTE:
On the Lunges, whatever feels best, complete standing forward lunges or reverse lunges!

On the tricep dips, start with your legs STRAIGHT and as your muscles fatigue, bend your knees

40/20: 3 Rounds (no extra rounds for rest)